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Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. Cool The Kid

    Cool The Kid Senior member

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    Yea Ja I think its about that tyme
     
  2. VLSI

    VLSI Senior member

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    1000lb of rubber coated ivanko revolvers just popped up on local craigslist. That feel when waiting for email response :freeze: Wish me luck, they're pretty cheap if I didn't miss out already.
     
  3. Coldsnap

    Coldsnap Senior member

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    Nice. Best friend is moving up here and we going halfsies on a house, that's the exact plates I want for our garage gym.
     
  4. VLSI

    VLSI Senior member

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    What kind of a cruel person doesn't post their phone number? :(
     
  5. VLSI

    VLSI Senior member

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    Picking up tomorrow :slayer:
     
  6. GraphicNovelty

    GraphicNovelty Senior member

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    Coldsnap: Check out Couch to 5k.
     
  7. Coldsnap

    Coldsnap Senior member

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    Okie dokie. Been brisk-fully walking 40 mins on my days off, lookin to step up my game now that the walks dont gass me anymore.
     
  8. gort

    gort Senior member

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    Fuck running. My wife just ran the marine corps marathon in october and I rustled her jimmies by making fun of 26.2 bumper stickers. No sex was had that night.
     
    Last edited: Nov 17, 2013
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  9. Lagrangian

    Lagrangian Senior member

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    It was fucking terrible. No just kidding - it's pretty okay but if you're not used to squatting that much it may be a while before you start getting some traction with the program. Probably best run on maintenance or surplus, recovery can be a limiting factor if you try cutting while doing the progression. Just make sure you start at a somewhat comfortable level with loads that you're comfortable with and where your technique is still solid. Funnily enough the worst part for me was easily the 6x6 and 7x5, I'm quite used to doing a lot of triples so 10x3 wasn't really too bad.

    Just know that you'll have some variance in how you perform, days will come when you will feel like reheated dogshit but do what it says on the paper. Because you're squatting so much it's agood opportunity to focus on technique and tempo - try to make every rep exactly the same and you'll make some great gains.

    Now go forth and conquer!
     
    1 person likes this.
  10. Crat

    Crat Senior member

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    Tnx mate!

    Started yesterday with the 6x6s, quite tough on the bench and OHP (recovering shoulder injury) but squats were fine.
    Im bulking 0/30, wouldnt wat to do this volume on a cut.
    I'm generally bad at higher reps too and better at low reps w. high weight.

    Will go forth and conquer : )
     
  11. TRINI

    TRINI Senior member

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    Hey TKJTG,

    Is transitioning off of a cut as simple as slowly ramping up cals to maintenance?

    Trying not to balloon back to fat ass status.
     
  12. Khayembii Communique

    Khayembii Communique Senior member

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    Back on the grind today, can't wait to hit the gym. :slayer:
     
  13. GraphicNovelty

    GraphicNovelty Senior member

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    i was putting on my pants this morning and the gf goes "holy shit your legs are huge"

    Taking time off from upper body work to let my shoulder heal means i'm hitting squats and deadlifts hard. Leg relapse 2013-14 is happening.
     
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  14. conceptionist

    conceptionist Senior member

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    I know you didn't ask me for my opinion, but I've had some experience with this as well.

    How careful you should be with the transition depends on how deep you cut. If you went sub 10%, you'll want to "reverse diet".

    If so, what you want to do is to sit around your NEW maintenance for a while, say 2 weeks to a month. It may seem unnecessary and not lead to much gains, but it will "teach" your body that this is your new natural bodyfat percentage. It's called changing bodyfat set point. If you manage to do this, you will gain a lot less fat with every pound of muscle you gain when you start bulking. If you just bump the calories up a lot right away, you will go back to your old natural bodyfat level faster.

    So you want to increase calories gradually. I did off days -30% and workout days maintenance calories. When I decided to stop cutting, I bumped them up to -20 / +10 for the first two weeks, then -10 / +10 and on and on to the point where I'm now at +-0 / +30% for bulking. For me, that has been an increase in 200-300 calories a day when I decide to bump them up.

    Also, if you want to get down to the details, you shouldn't increase all macros by the same amount. Your protein level should've been high during the cut so you don't need to increase that if you did it right. If you're running a surplus, you can even get away with less protein than if you were on a deficit.

    If your fat has been below 50g a day you want to bump that up to clear that point and add the rest of the 200-300 calories in form of carbs. You will then add fat and carbs with about the same amount until you reach the amount of fat your body needs to function properly (which is around BW x 0.4). That means that you will hit your upper limit of fat you need faster than carbs. After that, each calorie increase should be more carbs than fat. For instance, since I hit BW x 0.4 for fat, I've increased my fat by only 10g a day but carbs by 100g. Of course, carb and fat macros are very individual, but most people do better with more carbs than fat.

    I can add that I now eat about 8000 calories more a week than I did during the end of my cut and I haven't gained much fat at all.
     
    Last edited: Nov 18, 2013
  15. Eason

    Eason Senior member

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    TRANSITIONING OFF A CUT IS EASY AS HELL. I DO IT ALL THE TIME.
     
    Last edited: Nov 18, 2013
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  16. TRINI

    TRINI Senior member

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    Thanks! I've added only about 100 cals to my last deficit amount and will slowly work my way up to new maintenance.

    No plans to bulk at this point to be honest.
     
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  17. TeeKay

    TeeKay Senior member

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    I transition off my cuts by lifting heavy shit and going to buffets. I really try to be as unscientific about it as possible. I think mentally it helps to totally relax when it comes to counting cals and shit if you only do it while you're cutting. Sucks as to be "on a diet" year round.
     
    1 person likes this.
  18. TeeKay

    TeeKay Senior member

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    Though if I wanted to "maintain" year round, I would probably bulk to 9-10% on like a 300 cal surplus and then just eat at approximately maintenance for eternity. Probs wouldn't actually count cals tho and instead just follow mirror/scale.
     
  19. Coldsnap

    Coldsnap Senior member

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    You could stay year round at 10% BF?

    Kelly Starrett uploaded a 3 part video about knees out during squat, something like 40 minutes of video. I don't agree with him on the subject, but that's pretty damn dedicated in continuing the conversation.
     
    Last edited: Nov 18, 2013
  20. TeeKay

    TeeKay Senior member

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    Also, I guess I don't get the whole reverse dieting thing. The most common variation I hear about is just adding 100 cals/day one week at a time until you reach maintenance. So wait, if I am cutting on a -700cal deficit, that means I have to eat at a deficit for another six weeks and continue losing weight?

    [​IMG]

    This is me speculating -- but I think "reverse dieting" came about from people overestimating what their daily caloric needs where and ending up in a surplus faster than they expected. I think if you have a decent estimate of what your true daily needs are(bodybugg, whatever else), there's not any reason you couldn't just start at maintenance.
     

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